10.15.19

15
Oct

10.15.19

Announcements

Reminder: Reservations are required for all classes. They are open 72 hours prior to class start and close 1 hour prior.

CrossFit Fireborne – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

10 PVC Pass Throughs

10 OHSQ

10 Sotts

10 Around the World

10 Walking Lunges

10 Spiderman Lunges

10 Toe Hold Squats

10 Snatch Jacks

10 Wall Angels

Coaching

20 Minute Clock – OVERHEAD SQUAT

Warm up

3-4 warm up sets building in weight

5 STATIC working sets

Rest ~2 Minutes between working sets

then

10 Minute Metcon Prep

Snatch

T2B

Overhead Squat (5-5-5-5-*5-*5-*5-*5-*5)

Metcon

Metcon (Time)

21-15-9

Squat Snatch 95/65

T2B

12 Min CAP